Biohacking for Beginners

Biohacking sounds extreme (implants, genetic edits). But simple, evidence-based biohacking is accessible to anyone.

Start with: morning sunlight within 30 min of waking (sets circadian rhythm), cold exposure (30 sec cold shower to start), tracking sleep with Oura/Apple Watch, and reducing blue light 2h before bed. Also, intermittent fasting (14:10 or 16:8) and zone 2 cardio (180-age heart rate for 45 min, 3x/week).

Don't start everything at once. Pick one for 30 days, measure how you feel, then add another. The goal is better energy, focus, and longevity, not a trendy label.

Most biohacking is just good health habits with a cooler name. Consistency beats complexity.